Spicy Pumpkin Soup

Spicy Pumpkin Soup

Oct 27, 2023Sanguina Inc

As the days get shorter and temperatures drop, nothing beats coming home after a long day to a warm bowl full of spicy pumpkin soup. Not only is it magically cozy and comforting, but it also packs in numerous nutritional benefits! This recipe not only provides us with essential vitamins and minerals, but its high dietary fiber content makes it an incredibly filling meal option. 


Health Benefits

First and foremost, let's talk about pumpkins! Pumpkins are incredibly rich in vitamin C, the nutritional powerhouse that acts as an antioxidant and supports our immune system. A medium-sized pumpkin contains more than 100% of your daily recommended intake of vitamin C. By incorporating pumpkin into our diets, we can strengthen our immune system, boost our mood, and promote healthy skin.

The warming spices that we'll add to this pumpkin soup recipe are cumin, chili flakes, and ginger. Cumin is known to stimulate digestion, regulate blood sugar, and enhance mood. Chili flakes contain capsaicin, which reduces inflammation, boosts metabolism, and lowers blood pressure. Finally, ginger is anti-inflammatory, eases nausea, and calms digestive issues. A combination of these spices brings coziness and warmth to our souls, while also nourishing our bodies.

Here’s the recipe for our spicy pumpkin soup:

  • 2 lbs pumpkin, medium sized pumpkin (Sub: 1-2 cans of pumpkin puree)
  • 2 tablespoons avocado oil
  • 2 teaspoons cumin powder
  • 2 teaspoons coriander powder
  • 1 teaspoon red chili powder, substitute cayenne or red chili flakes and adjust to your spice tolerance!
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 onion, medium sized
  • 4 cloves garlic
  • 1 teaspoon ginger
  • ½ cup vegetable stock
  • ½ cup coconut milk, optional


  1. Preheat your oven to 400°F. Cut the pumpkin into quarters, remove the seeds, and place it on a baking sheet. Roast the pumpkin for 40 minutes or until tender.
  2. In a large pot, heat the olive oil over medium heat. Add the onions and garlic, and sauté for 5 minutes until the onions are translucent.
  3. Add the roasted pumpkin (or puree), spices, vegetable broth, and water to the pot. Bring to a boil, then reduce the heat and let it simmer for 15 minutes.
  4. Use an immersion blender or a regular blender to puree the soup until it's smooth.
  5. Season with salt and pepper, to taste. Serve hot and enjoy!



This spicy pumpkin soup recipe is not only delicious but also incredibly nutritious. By incorporating pumpkins and warming spices into our meals, we can reap the benefits of vitamin C, antioxidants, inflammation reduction, and digestive support. When the weather is cooler, it's more important than ever to take care of our health and well-being. So, let's cozy up with a bowl of spicy pumpkin soup!

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